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  6. Falafel vs. Kidney beans

Falafel vs. Kidney beans — In-Depth Nutrition Comparison

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What are the main differences between falafel and kidney beans?

  • Falafel is richer in iron, manganese, magnesium, vitamin B2, phosphorus, and potassium, while kidney beans is higher in folate.
  • Falafel's daily need coverage for iron is 15% higher.
  • Kidney beans has 294 times less sodium than falafel. Falafel has 294mg of sodium, while kidney beans has 1mg.
  • Falafel has a higher glycemic index (33) than kidney beans (22).

We used Falafel, home-prepared and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Falafel vs Kidney beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +54.3%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +54.1%
Contains more CopperCopper +19.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +39.1%
Contains more ManganeseManganese +60.7%
Contains less SodiumSodium -99.7%
~equal in Selenium ~1.1µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +80.6%
Contains more Vitamin B5Vitamin B5 +32.7%
Contains more FolateFolate +39.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Falafel Kidney beans DV% diff.
Fats 17.8g 0.5g 27%
Fiber 6.4g 26%
Polyunsaturated fat 4.16g 0.278g 26%
Monounsaturated fat 10.171g 0.039g 25%
Iron 3.42mg 2.22mg 15%
Sodium 294mg 1mg 13%
Manganese 0.691mg 0.43mg 11%
Saturated fat 2.383g 0.073g 11%
Calories 333kcal 127kcal 10%
Magnesium 82mg 42mg 10%
Folate 93µg 130µg 9%
Protein 13.31g 8.67g 9%
Phosphorus 192mg 138mg 8%
Vitamin B2 0.166mg 0.058mg 8%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Potassium 585mg 405mg 5%
Copper 0.258mg 0.216mg 5%
Zinc 1.5mg 1mg 5%
Vitamin B3 1.044mg 0.578mg 3%
Carbs 31.84g 22.8g 3%
Calcium 54mg 35mg 2%
Vitamin B1 0.146mg 0.16mg 1%
Vitamin B5 0.292mg 0.22mg 1%
Vitamin C 1.6mg 1.2mg 0%
Net carbs 31.84g 16.4g N/A
Sugar 0.32g N/A
Vitamin E 0.03mg 0%
Vitamin A 1µg 0µg 0%
Selenium 1µg 1.1µg 0%
Vitamin B6 0.125mg 0.12mg 0%
Tryptophan 0.134mg 0.104mg 0%
Threonine 0.492mg 0.319mg 0%
Isoleucine 0.567mg 0.41mg 0%
Leucine 0.944mg 0.736mg 0%
Lysine 0.856mg 0.607mg 0%
Methionine 0.187mg 0.113mg 0%
Phenylalanine 0.707mg 0.511mg 0%
Valine 0.562mg 0.5mg 0%
Histidine 0.364mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +53.5%
Contains more FatsFats +3460%
Contains more CarbsCarbs +39.6%
Contains more OtherOther +122.9%
Contains more WaterWater +93.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +25979.5%
Contains more Poly. FatPolyunsaturated fat +1396.4%
Contains less Sat. FatSaturated fat -96.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.